Partner Interval Complete 10 rounds (5 each) for time of: 30 yd walking lunges (50/35# DBs) 60 yd shuttle sprint

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes:  Benchmark day!  The sub for muscle ups in this workout will be 7 pull…

Complete 2 push press every 2 minutes for 10 sets Increase weight occasionally working to at least 5 very heavy sets. Rx requires starting from the floor (power clean + 2 push press) Then weighted…

AMRAP in 8 minutes of: 5 front squats (155/105#) 25 double unders  

Join us from 4:30 to 7:30 tonight for open gym.  You can work on anything you like including making up a workout from last week: Banded box squat 10x2 then 50 hollow rocks face up,…

Complete 3 rounds for time of: 21 burpees 21 thrusters (95/65#) 21 toes to bar

Rack pull 8x1 (90%, 4") Then 5x10 Russian KB swings (AHAP) Schedule Notes:  Coach Tanya is holding an ICA swim WOD this Sunday at the Radnor High School pool at 3:00 pm.  Cost is $6…

Complete 2 rounds for time of: 800m run 20 handstand pushups 20 chest to bar pull ups Nutrition Notes:  Three weeks down and less than two weeks to go.  We've seen some incredible results already…

"Karen" Complete for time: 150 wallballs (20/14# to 10/9') Then 5x3 weighted pull ups WOD Notes: As usual, the 10$ late cancel or no-show fee is in effect for tomorrow.  If you can't come in, pleaser…

Banded Box Back Squat 10x2 (50% bar, 40% band) Then 50 hollow rocks face up, 50 face down Community Notes:  ICA is sponsoring the Citizen Advocacy Phoenixville Run on Saturday, Oct 28!  It consists of…